A member of the B group of vitamins, at first glance it seems there is very little that folate or folic acid doesn't do for the body. The list is long and varied: cell division, growth and reproduction, proper brain function, maintaining mental and emotional health, improving a depressed appetite, improving digestion and liver performance. As the name suggests 'folate' is found in foliage, otherwise known as green leafy vegetables, as well as a number of other sources.

Functions:

• Essential for the body's growth and repair.
• It works with B12 in formation of red blood cells.
• Smokers need more folate.

Essential for the body's growth and repair. It works with B12 in formation of red blood cells.

Deficiencies:

Probably the most common of all vitamin deficiencies, a lack of folate produces irritability, forgetfulness, insomnia and anaemia. Health and medical authorities recommend that women planning a pregnancy increase their folate consumption in at least the month before and 3 months following conception This has been shown to reduce the risk of foetal neural tube defects (spina bifida). The recommended dose for women planning and for at least 3 months during a pregnancy is a minimum of 400 micrograms of folate per day.

Sources:

Folate is lost during cooking and partly destroyed through canning and processing. Therefore, while plentiful in liver, kidney, eggs and wholemeal breads, it is best sourced from foods that can be eaten fresh like avocados, tomatoes, raw cabbage, bananas and nuts, or vegetables that require only light cooking such as asparagus, spinach, broccoli, okra and peas, best prepared by steaming or stir frying instead of boiling. Many foods are now fortified with folate to help women planning a pregnancy to eat enough.

RDI:

Pregnant women or those who may become pregnant: 400 micrograms.
Breastfeeding women: 300 micrograms.
Children from age 12 through to adults: 200 micrograms per day.
Children aged 8-11 yrs: 150 micrograms per day.

Source: Growcom's formulaforlife - choose good health & happiness